The Best Breakfast For Weight Loss

Your guide to morning meals

 

Skipping breakfast? That's so 2013.
The best breakfast for weight loss may actually be the heartiest, according to a recent study in Obesity. In the study, overweight women who consumed a higher calorie breakfast dropped more pounds than those who had a heavier meal at dinnertime.

Researchers from Tel Aviv University divided 93 women with metabolic syndrome into two groups; each ate 1,400 calories a day for 12 weeks. The breakfast group consumed a 700-calorie breakfast, a 500-calorie lunch, and a 200-calorie dinner; the dinner group did the opposite, eating the largest meal at suppertime.

Of course, the extra calories didn't come from donuts and pastries. The meals were protein-heavy, starring foods like tuna, whole wheat bread, skim milk, scrambled egg whites, and turkey.
The breakfast-heavy group lost 11 percent of their weight, while big-dinner eaters lost only 4 percent. What's more, their triglyceride levels went down 34 percent, while the dinner group’s triglycerides went up 15 percent. Fasting glucose, insulin and insulin resistance index dipped in both groups, but it dropped more among those eating larger breakfasts.
“The time of day we eat can have a big impact on the way our bodies process food,” says Daniela Jakubowicz, MD, a professor at the university. “For effective weight loss, more important than counting calories is the appropriate meal timing.”
Alyse Levine, a registered dietitian in Los Angeles, recommends eating according to your body’s hunger and fullness cues. If you want to try loading up earlier in the day, Levine suggests a parfait with plain Greek yogurt, ¼ cup chopped walnuts, an ounce of dried cherries, and a tablespoon of honey. Another great option: scrambled eggs, an ounce of cheese, a quarter of an avocado, a slice of whole grain toast, a tablespoon of fruit preserves, and a cup of berries.
And to match the protein dosages in the study, try a breakfast burrito with black beans, egg, salsa, and avocado—or a Greek yogurt smoothie with a peanut butter and banana sandwich.

 

source: http://www.prevention.com/food/healthy-eating-tips/best-breakfast-weight-loss